How to meal prep: A beginner's guide to planning and preparing meals in advance

If you're a busy parent or professional aiming to simplify your lifestyle and maintain healthy eating habits, meal prepping might be the solution you're looking for. Meal prepping streamlines healthy eating while saving you time, money and the hassle of daily cooking.

Whether you're new to meal prepping or just need a quick refresher, we've got you covered. As a registered dietitian, I frequently suggest meal prepping to my clients to help them stick to their long-term goals, so I know a thing or two about the process. From planning your menu and making smart grocery choices to efficient cooking strategies and selecting the right meal prep containers, this meal prep guide has everything you need to get started. With expert tips from myself and two more dietitians, you'll soon have all the tools you need (literally and figuratively) to start meal prepping like a pro.

What is meal prepping?

Meal prepping is the act of planning and preparing your meals in advance to save time and money, reduce stress and make it easier to achieve your health goals. But here's the thing: meal prep isn't a one-size-fits-all program, and there are many different ways to do it.

For some, meal prepping means cooking entire meals ahead of time that can be easily divided into containers, stored and reheated throughout the week. Others prefer prepping ingredients like chopping vegetables for soup, roasting a chicken to use in multiple meals or cooking grains and proteins to mix and match later. Still others would rather batch-cook recipes and freeze them for future use. Ultimately, meal prepping is about finding a system that works best for you.

Before diving into meal prepping, take a moment to think about your goals and lifestyle. Consider factors like your schedule, the storage space in your fridge or freezer and how much time you want to spend prepping. Ultimately, starting a meal prepping program should make your life easier, not add extra stress to your plate.

Benefits of meal prepping

Meal prepping makes life easier and offers additional benefits, including:

Saves time

Meal prepping saves you time on grocery shopping, cooking and cleaning during the week. If you're juggling a busy work or family schedule, prepping can make a huge difference in your schedule. Dietitian Danielle Fineberg says, "Meal prepping allows you to time block better. You'll spend a couple hours on a Sunday versus 30-45 minutes daily cooking your meals." She also notes that it reduces decision fatigue by taking the guesswork out of mealtime and giving you a clear plan for the week ahead.

Reduces stress

If preparing and cooking meals feels like a chore, meal prepping can ease the daily stress and mental load of figuring out what to eat. It makes mealtime a no-brainer, so you can focus on other things that matter, like family time, exercise or self-care activities.

Saves money

Planning meals in advance helps you save money on groceries. Fineberg explains, "You are more efficient with your grocery shopping if you know what you're making." When you have a clear shopping list based on your meal plan, you're less likely to buy unnecessary items or impulse purchases.

Promotes healthier eating habits

When your meals are prepped and ready to go, it's easier to make healthier choices at mealtime. "When you plan and prepare meals in advance, you can ensure they include balanced portions of protein, whole grains and vegetables," explains Jessi Holden, a family-focused culinary registered dietitian. "It also helps you avoid skipping meals, which can lead to overeating later."

Fineberg points out that cooking meals at home gives you the ability to tailor them to your specific nutrition and health needs. With full control over the ingredients, you can make your meals more nutrient-dense than takeout options. Plus, you'll know exactly what's in your food and how it's prepared.

Promotes portion control

When you cook at home, you have full control over portion sizes, allowing you to serve just the right amount for each meal. Unlike restaurant or takeout meals, which often come in large portions (sometimes double or triple what one person needs), home-cooked meals make it easier to dish out appropriate servings.

As a weight-neutral dietitian, Holden emphasizes that meal prepping can be a helpful tool to support overall well-being. She explains, "Meal prep helps families create balanced, satisfying meals that fuel their energy, reduce stress around mealtime and offer variety throughout the week." She adds, "The focus is on building a positive relationship with food, rather than controlling weight, and meal prep can be an empowering way to take care of yourself and your family."

How to meal prep for the week

Once you've committed to making meal prepping part of your routine, the next step is planning your meals. Holden suggests starting with checking your fridge, freezer and pantry to see what you already have. This way, you can use up existing ingredients, save money on repeated items and reduce waste. After that, plan your menu and select the recipes you want to make. Here are some factors to consider when planning your menu:

• Family preferences

• Dietary needs

• Health goals

• Preparation time for each dish

• Overall meal prep time (and how many meals in total you want to prep)

• Which meals to prep (breakfasts, lunches, dinners, snacks)

• Maintaining a balance of food groups, including protein, carbs, fruits, vegetables and healthy fats

• Trying new recipes vs. sticking with family staples

Once your menu and recipes are set, it's time to make your grocery list. Organize your list based on the stores that carry specific items and group it by grocery aisles to make shopping more efficient. You may also want to consider ordering your groceries from a delivery service like Walmart+ to eliminate the extra time and effort that shopping in person requires.

Cooking and preparing your meals

You've got your recipes and your ingredients, so now it's time to get to work. Dedicate time in your schedule to cook for the week. Many people choose to meal prep on Saturdays or Sundays when they have more free time and before the busy work week starts. If spending the whole day preparing meals feels overwhelming, you can break it up into two days. To make things easier, use kitchen appliances that shorten cooking times, like a pressure cooker or air fryer, or focus on dishes that need minimal attention, like a chili or stew in the slow cooker.

You can also utilize batch cooking, which involves preparing large quantities of ingredients to use in multiple meals. For example, you can roast a few chickens to incorporate in various dishes like soups, salads or burritos. Make a big batch of rice for egg fried rice, stir-fries, tacos or rice bowls. Holden recommends double batching one recipe, four times a month, storing the second recipe in the freezer for future use. She says, "This will build into a stockpile of delicious home cooked meals in the freezer [that can] ease meal planning and cooking the next month."

Be sure to follow food safety guidelines when preparing your meals, like ensuring proper cooking temperatures, cooling and storage to avoid food-borne illness. Here are Holden's food safety tips:

• Use a food thermometer to make sure meat and chicken reach safe internal temperatures.

• Refrigerate leftovers within two hours to prevent bacteria growth. For faster cooling, divide large portions into shallow containers.

• Label storage containers with the cooking date so you know how long they'll stay fresh. Most cooked dishes last 3 to 4 days in the fridge and up to three months in the freezer.

Storing and reheating your meals

Once your meals are prepped, proper storage is key to keeping them fresh and easy to reheat. If you're batch cooking, divide the meals into weekly portions, store them in containers and label each with the cooking date. This makes it easier to grab and go while keeping track of shelf-life. For weekly meal prep, use containers designed for fridge storage, like glass containers with airtight lids. Glass is a convenient option because it's safe for reheating in the microwave or oven (just make sure you check the lids — they often aren't safe to put in the oven).

If you're cooking meals to take on the go, consider containers with dividers. Look for ones with three or four sections or stackable ones, which will give you enough space for all your food groups like protein, a side vegetable or salad and a grain or starchy vegetable.

Dietitian-approved tips for meal prepping

As mentioned, there's no one-size-fits-all when it comes to meal prepping, but there are ways to make it easier and more effective. Here are some dietitian-approved tips to help make meal planning more successful:

• Invest in quality storage containers. There's nothing worse than wasting time scrubbing stubborn stains from poorly made containers.

• Plan meals with overlapping ingredients. This helps save money and reduce waste.

• Mix up flavors and textures to keep meals interesting. Add fresh or dried herbs, different sauces, spices like cinnamon or garlic powder or explore new cooking oils like avocado or coconut oil for added flavor.

• Consider saving time by having your groceries delivered. It may cost more, but the convenience may be worth the price. Plus, you're less likely to make impulse purchases and buy items that aren't on your list.

• Meal prep with a friend to make cooking feel less like a chore. You could even divide and conquer, cooking different dishes in your own homes, then splitting them between the two of you.

FAQs

Can I meal prep on a budget?

Absolutely! Here are some simple tips to help make meal prepping more affordable:

• Buy frozen produce: Its just as nutritious, has a longer shelf life and is more cost-effective than buying fresh produce that might not be used before it goes bad.

• Incorporate beans: Fineberg suggests incorporating beans into your meals and planning your menu around this budget-friendly protein. They're also packed with fiber and iron, making them a health choice all-around.

• Take advantage of sales and coupons: Check the sale section or your local newspaper for discounts, as they can help guide your menu based on what's on sale. This is especially true for more expensive items like meats — if you can stock up on chicken or beef when it's on sale, then freeze it for future use, you can save a good amount of money in the long run.

What are some common meal prepping mistakes to avoid?

One common misconception is that everything should be made from scratch. Fineberg explains that incorporating convenient, ready-made options, like a pre-cooked rotisserie chicken or ready-to-eat salads from the deli counter, can save time, effort and simplify your meal prep routine.

Another mistake is choosing overly complicated recipes. Dishes that require extensive prep work, long cooking times or recipes that create a pile of dirty dishes can quickly make meal prep feel overwhelming. Stick to simple and efficient recipes.

Meet our experts

• Danielle Fineberg, MS, RD

• Jessi Holden, MS, RDN, family focused culinary dietitian

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.